245 50lb chain wg floor press 2 sec pause
85,95x5 100x5 db flat bench press
pull up dealie 2x5 10lb 1x520lb
cuban press 5lb 3x10 (getting easier)
preacher curl to pump
245 50lb chain 2sec pause floor press
db press
pull up dealie
cuban press
preacher curl
saturday DE bench
sunday ME leg
tuesday ME bench
Thursday DE leg
Sunday ME leg day
sumo dl 405x1 easy missed everything after that not even a budge
LB gm 5x5 225
Lower body ME
GM 3-5RM
Deficit chains or bands
SSB box squat
power squat w/chains or bands
Upper ME
floor press chains
wg 2 board
cg 2 board
bench w/chains
Tuesday upper ME
225 chainsx1 floor press easy 250 chains got 2in off ground nearly came back down
4x5 cg bp 185
4x5 10lb neutral grip lean back pull up
cuban press
curl to pump
Thursday lower DE
135 50lb chain 6x2 left hip felt a tiny bit tight
255 50lb chain 6x1 tiny bit of tightness in right hip flexor stretching took it right out
EDT style 4x10 bw leg curl and ab roll out
glute ham machine 3x10/side (not what I’m looking for)
Start taking these to kill ass and belly fat:
tribulus
rhodioloa rosea
green tea capsules
cut out evening sugar
Start doing this:
eating more vegetables
start doing EDT type work for accessories
walk dogs after every workout
go to bed at a decent hour
be more consistent with Mg Zn
DE Bench
14x3 115 chains 20sec rest (go 10lb heavier next time)
2x5 155 chain medium grip
65 chain JM press supersetted with 115 bb row 3x10 (more volume next time)
face pull
curl to pump
Sunday ME legs
455 sumo DL
4x5 LB GM 60sec rest
split squat BW 1 leg curl 2 2x8per leg very little rest
abs
Tuesday ME upper
WG 2 board 295x1 somewhat easy, 315 by barely miss tons of strain and struggle
-266x2x3
WG 3B 266x7x3
lean back NG pull ups 3x5 2x4 30sec to 60sec rest
cuban press and preacher curls
Thursday (DE legs)
8x2 s. 20-30sec rest sq.
6x1 s. 45-60sec rest DL
bw leg curl 3x14/ab wheel 3x12
one hand farmers carry 3 walks
Sunday (ME legs)
225x1 SSB box squat
5x5 SSB GM
2x8/leg bw leg curl
Tuesday Upper ME feeling extremely stressed, not much food, and not much sleep
295x2 2 board 3rd rep got stuck halfway up
2x5 245 2b
3x5 245 3b
3x6 pull up
left
Tuesday upper ME
255 50lbxmax chain bench
205 50lb 2x3
175 50lb 3x5
Thursday (lower DE)
the usual
Sunday (lower ME)
290 Box SSB squat
4x5 45s rest SSB GM
3x10/leg bw leg curl
standing against pad abs
90lb sled 2x10/leg
Tuesday (upper ME)
265 c x epic fail (1 in off chest, just way too much for the day)
205x3x3
175x5,4,3 cg
bunch of chins
cuban press
Not enough sleep, not enough food, back still sore from sunday, no snap, no energy, weight felt way unsteady. Shoulder was giving me shit too.
- Be more consistent about upper body speed work
- Don’t cut weight so fast
- Look into stuff that will regulate cortisol levels
Thursday DE lower
speed squats light bands
speed deads
swiss ball jackknifes and bw leg curls
machine thingy
Friday DE upper
speed bench 12x3 chains
jm chains w/ pronated cg cable row
single arm face pulls
rotator cuff stuff
Sunday ME lower
335x3 low bar GM
2x5 135 lunges
3x5 natural ghr w/ push off
standing abs
single leg leg press 2x8/leg
Tuesday ME upper
255+50lb chain, might have had 5lb in the tank, felt easier than last time and was more explosive
225+c 3x3 one board
185,175,165x5 cg one board
8,6,5 bw pull ups
band pull aparts vertical and horizontal
curls
So, how much improvement in weight moved have you seen using this method? I am kind of curious as I am starting to follow something similar.
[quote]jakerz96 wrote:
So, how much improvement in weight moved have you seen using this method? I am kind of curious as I am starting to follow something similar.[/quote]
Well… late fall and early winter had some hitches do some personal stuff, I plan on testing my bench before spring break, squat and DL a bit after. I’ll dig up some numbers cause I’m curious about my progression too.
It seems to have done more for my squat than anything.
[quote]Fletch1986 wrote:
Bodyweight- 180
Lifts:
Squat-315
Bench-260
Deadlift-405
[/quote]
That was April 2010.
Most recent bench mark squat ME was a 290lb SSB box squatx1 and when I did SSB free squats before it was about 255x3 and about 2 months later I had a 345 free squat. So I’m thinking I’ll get 70-100lb since it’s off a box. I’ve also heard of people getting 100lbs more on their squat than their GM so even if I only get 50lb that’ll be more than 385 since my low-bar gm was last 335x3 with some left in the tank.
My bench hasn’t been doing great, 255+50lb chains (265 that never touches the ground + 15-25 at the top + the stabilization component of chains) is the most recent ME. Hopefully, I’ll be able to at least bench 300.
My last tested DL was 455 around a month ago.
It’s been hard finding what exercises work for me and which ones don’t, but I think after nearly a year of it I’m finally starting to find my groove. In my opinion, it’s not a short-term program at all.
So a very tentative estimate would be a 70-80lb increase in squat, 30-50lb increase in bench, and 50-70 lb increase in deadlift. Conservatively, a 150lb increase in a year… will no within a few weeks for sure. Remember that this is with a lot of personal and school stress in the last year.
I’m 185-190lb at the moment.
345x1x3 GM
115x3x5 bb lunge
3x5 n-ghr
standing abs